Can Grilling Change The Nutrition Of Your Food?

There’s just something about summer that makes everything taste better off the grill. Whether it’s juicy burgers, perfectly charred veggies, or a fresh fruit skewer, grilling is one of the simplest (and most delicious) ways to enjoy the season. And when you know the best foods to grill for health, it can also be one of the most nourishing.

Beyond the smoky flavor and backyard vibes, there’s a lot happening to your food when it hits those high flames—and it’s not just about taste. Believe it or not, grilling can actually change the nutritional profile of what’s on your plate. Sometimes this works for the better, like by boosting antioxidant levels in certain vegetables (a hallmark of the best foods to grill for health). And sometimes it works for the worse, like by creating compounds you don’t really want to load up on. 

Ahead, we’ll break down which foods actually get healthier when you grill them, which ones might be better cooked another way, and share bonus tips from registered dietitians to help you make your next cookout both delicious and good for you.

• ABOUT OUR EXPERTS: Chris Mohr, Ph.D., R.D., is a registered dietitian and Fitness and Nutrition Advisor at BarBend. Trista Best, R.D., is a registered dietitian at The Candida Diet

The Best Foods for the Grill

When it comes to grilling, there are a few foods in particular that stand out as healthy options.

“Cooking fruits and lean proteins over an open flame can actually affect certain nutrients,” says Chris Mohr, Ph.D., R.D., and Fitness and Nutrition Advisor at BarBend. “For example, grilling fruits like peaches or pineapples helps break down their cell walls, which may help your body access nutrients like vitamin C and carotenoids more efficiently.” Even grilled meats can have a positive impact when cooked over an open flame. “Heat helps denature proteins, which may support easier digestion for some people,” notes Mohr. 

Read More: How To Stoke Sluggish Digestion

However, “some foods can lose delicate nutrients, especially water-soluble vitamins like vitamin C and some B vitamins, when exposed to high, direct heat,” says Mohr. “There’s also a concern with grilling meats at very high temperatures, where harmful compounds that have been linked to inflammation and, over time, can raise the risk of certain cancers.”

To stay on the safe side, Mohr says it is smart to grill lean cuts of meat, marinate them first, avoid charring, and rotate in fruits and vegetables, which do not produce those harmful compounds. “One way to do this, even on an open flame, is to place them away from the heat, so the flame can be on one side, but the foods can be cooked with indirect heat on the opposite side,” recommends Mohr. 

So, what foods are made for grilling? 

Vegetables

Vegetables are among the best foods to grill for health, especially sturdy vegetables that can withstand the heat and hold their shape. “Vegetables like bell peppers, corn, mushrooms, and zucchini all hold up their structural integrity against the heat while developing charred and smoky flavors,” shares Best. 

Mohr likes asparagus and eggplant because, besides retaining their shape against grilling, they caramelize nicely. “As long as you don’t overcook [the vegetables], grilling can enhance both flavor and nutrition,” says Mohr.

There are definitely some health benefits to grilling veggies, since grilling may increase the nutrient content of some foods. For instance, when foods like bell peppers and tomatoes are grilled, their lycopene (a potent antioxidant) bioavailability increases, according to Best. 

Read More: These Grilling Mistakes Could Harm Your Health

Best also shares that certain anti-nutrients in mushrooms are reduced when grilled, which makes their minerals more readily available for the body. Mohr explains: “The light charring and heat help break down plant cell walls, which makes some nutrients more bioavailable.”

Fruit

If you prefer something more sweet than savory, throw a few fruit kabobs on the grill. “Fruits rich in natural sugars are great for grilling as the heat caramelizes the natural sugars, which intensifies their sweetness,” explains Trista Best, R.D., founder of The Candida Diet. Some of the best options include fresh fruits like peaches, pineapple, and watermelon. 

Lean Meats

Lean meats like chicken breasts and turkey burgers are good grilling options as they absorb marinades well and cook quickly. Mohr says these lean meats also do not drip as much fat, which helps reduce harmful smoke. 

Best recommends pairing lean or plant-based proteins with whole-grain sides. As for marinades, “use citrus, herbs, and vinegar-based marinades for flavor without added sugar,” she suggests. Mohr explains that marinating your meats can cut down on the formation of harmful compounds and add flavor without extra salt. 

Seafood

Seafood is another food that’s great when grilled, since it’s light yet filling. Plus, most seafood is high in protein and low in fat, which means less dripping and harmful smoke.

Mohr recommends going with a meaty fish, such as wild-caught salmon or swordfish, to best absorb marinades.

Plant-Based Foods

If you prefer a plant-based option, opt for grilled tempeh and tofu. Both are hearty, so they can withstand grilling. Just like with fruits, veggies, and meats, grilling enhances the flavor and adds a slightly charred, smoky taste.

Read More: How To Choose The Right Plant-Based Protein For You

While tofu is packed with moisture by nature, the heat from the grill helps to remove some of the excess moisture, resulting in a delicious, crispier texture.

Mohr also encourages other plant-based options like bean burgers.

Foods That Should Avoid the Grill

If some foods are great grilled, that begs the question: Which foods should skip the grill altogether? 

Processed Meats

Processed meats like hot dogs and sausages can form harmful compounds when grilled at high temperatures, which have been associated with negative health outcomes when consumed frequently over time, according to public health research. Best agrees and adds that processed or fatty meats are better baked or slow-cooked to reduce harmful byproducts. 

However, not all high-fat foods are bad when grilled. “Grilling is actually a great way to cook, even higher-fat foods,” explains Mohr. “But kept away from the flame to reduce flare-ups. When cooked at high heat, these can form harmful compounds, which have been linked to an increased risk of cancer.”

Soft Cheeses

Soft cheeses like brie, burrata, feta, fresh mozzarella, and gorgonzola have a higher water content than harder cheeses, which means they should avoid the grill. Instead, Best says it is best to broil soft cheese or add it to your completed dish raw. If you do want to try one type of grilled cheese, Mohr recommends halloumi.

Leafy Greens and Watery Veggies

Foods like leafy greens and watery vegetables should avoid the grill as well. “Leafy greens and watery vegetables like cucumbers do not hold up well to grilling and can lose their texture or key nutrients. Mohr says leafy greens, in particular, wilt quickly and are delicate for a grill. 

Instead, Best recommends sautéing or steaming leafy greens and soft veggies so they retain their nutrients and texture. “Steaming leafy greens, for example, softens them while maintaining their antioxidant content,” adds Mohr. 

Read More: Which Greens Powder Is Best For You?

Mohr also recommends roasting in a bit of olive oil, which is a better choice for delicate vegetables and processed meats. “These methods lower the formation of harmful compounds and help preserve more nutrients,” shares Mohr. 

Final Thoughts on Grilling

Grilling is a great option for foods that can hold their structural and nutritional integrity, while other foods that are more delicate should skip the grill entirely and be served another way, such as roasting, sautéing, or steaming. When it comes to summertime grilling, knowing the best foods to grill for health allows you to enjoy your favorites with confidence, flavor, and a little extra wellness in every bite.